CDSF Full Body Metcon Workout!
Metabolic Conditioning (Metcon) is one of two Adult Group Training Classes that we offer at Capital District Sport and Fitness. The goal of the class is to help you burn calories and build strength in a fun and positive environment. This high-energy class incorporates a combination of strength and interval training to safely get you leaner and stronger.
The class is structured with specific work:rest ratios and the exercises are selected to:
Allow you to complete the workout regardless of your experience and fitness level.
Allow you to train hard and push yourself while minimizing the risk of injury due to poor technique or fatigue.
Make sure you have fun!
We’ll be pulling the back the curtain to show you how we design our Metcon class and give you everything you need to crush this workout at home!
CLASS OVERVIEW
Foam Rolling
Dynamic Warm-Up
Skip Series
The Workout
Circuit #1
Circuit #2
Cool-Down
Let’s get started!
FOAM ROLLING
DYNAMIC WARM-UP & SKIP SERIES
THE WORKOUT
The workout below is split into two different circuits. The time interval will be 30s of work and 30s of rest. After you’ve completed all five exercises in the circuit you’ll rest for 60s. You’ll then repeat that circuit for either two or three rounds.
After you’ve completed Circuit #1, rest for 3 min then complete Circuit #2 for the same 30s:30s interval for two or three rounds.
You’ll also notice that there are three different sets of exercises to choose from depending on your experience, fitness level, and available equipment. Before starting please choose what set of exercises you’ll be using for Circuit #1 and Circuit #2.
CIRCUIT #1
CIRCUIT #2
COOL-DOWN
We hope that you enjoyed the workout! Please send us a message if you have any questions or want to learn more about how we can help you get strong and feel your best!
-The CDSF Team
